I could really use some help!!

Can someone please give me a good recomendation for a upper lower body split routine. Iv'e been doing a 3 day full body and to be honest I haven't loveds the results(could be diet) but the fact remains that I want to mix it up a bit.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

I'm not saying it'll be stellar for you but I'll give you mine. Copied out of my notebook:

Day 1
Clean 5x3
Front squat 4x5 (explosive 2-3 sets, strength 1-2 sets)
Split jumps 2x8 (or lunges)
glute/ham raise 3x20

Day 2
Push press 5x5 (explosive)
Pullups 25 in as few sets as possible
Bench press 3x8-10 (speed)
T-bar row 4x5 (explosive 2 sets, strength 2 sets)
Decline situps 3x20

Day 3
Deadlift 15,5,5,5,3 (explosive hip extension)
Front squat 3x12-15 (speed)
Clean 3x8 (speed)
Glute/ham raise 4x6-8 (heavy)

Day 4
Pullups 25
DB snatch 6x3
Bench press 4x5 (explosive 2 sets, strength 2 sets)
Seated row 3x12-15 (speed) (or t-bar row)
Decline sits 3x8-10 (heavy)

Optional assists 1-2 sets of MAX 3 exercises - leg ext, leg curl, ab/aductor, calf raise, bicep/tricep isos, dips, grip work, rc work, rear delts, abs

I'm flexible with type of row, type of bench, type of squat. This is what's written but if I'm feeling something different on a day I leave myself room to change things a bit. Same with assists. If I'm tanked I don't do any. If I have lots of energy or a lacking bodypart I'll do extra work on it but I restrict myself so I don't go overboard. Just a couple sets. As you can see I like heavy compounds and explosive movements.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

ORIGINAL: rippedchick

I'm not saying it'll be stellar for you but I'll give you mine. Copied out of my notebook:

Day 1
Clean 5x3
Front squat 4x5 (explosive 2-3 sets, strength 1-2 sets)
Split jumps 2x8 (or lunges)
glute/ham raise 3x20

Day 2
Push press 5x5 (explosive)
Pullups 25 in as few sets as possible
Bench press 3x8-10 (speed)
T-bar row 4x5 (explosive 2 sets, strength 2 sets)
Decline situps 3x20

Day 3
Deadlift 15,5,5,5,3 (explosive hip extension)
Front squat 3x12-15 (speed)
Clean 3x8 (speed)
Glute/ham raise 4x6-8 (heavy)

Day 4
Pullups 25
DB snatch 6x3
Bench press 4x5 (explosive 2 sets, strength 2 sets)
Seated row 3x12-15 (speed) (or t-bar row)
Decline sits 3x8-10 (heavy)

Optional assists 1-2 sets of MAX 3 exercises - leg ext, leg curl, ab/aductor, calf raise, bicep/tricep isos, dips, grip work, rc work, rear delts, abs

I'm flexible with type of row, type of bench, type of squat. This is what's written but if I'm feeling something different on a day I leave myself room to change things a bit. Same with assists. If I'm tanked I don't do any. If I have lots of energy or a lacking bodypart I'll do extra work on it but I restrict myself so I don't go overboard. Just a couple sets. As you can see I like heavy compounds and explosive movements.

 
Looks like a fighter's workout.  Alot of power-oriented lifts.

ORIGINAL: kingyoto

Can someone please give me a good recomendation for a upper lower body split routine. Iv'e been doing a 3 day full body and to be honest I haven't loveds the results(could be diet) but the fact remains that I want to mix it up a bit.

 
could be ur diet?
 
it most likely is ur diet if its not good. i think u know that diet is just as important as training!

Current: 18, 5'11", 194

bench:290 squat:405 deadlift:420

ORIGINAL: Daniel265

ORIGINAL: kingyoto

Can someone please give me a good recomendation for a upper lower body split routine. Iv'e been doing a 3 day full body and to be honest I haven't loveds the results(could be diet) but the fact remains that I want to mix it up a bit.

could be ur diet?

it most likely is ur diet if its not good. i think u know that diet is just as important as training!

Yah to be honest my diet really isn't bad. It's not amazing but it's better then a lot of people who seems to getr better gains. I think My problem is not eating enough cals my weight really hasn't gone up much. It's just that as a former fat guy it's hard to see the number on the scale go up without getting worried...

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

ORIGINAL: NBSFighter

ORIGINAL: rippedchick

I'm not saying it'll be stellar for you but I'll give you mine. Copied out of my notebook:

Day 1
Clean 5x3
Front squat 4x5 (explosive 2-3 sets, strength 1-2 sets)
Split jumps 2x8 (or lunges)
glute/ham raise 3x20

Day 2
Push press 5x5 (explosive)
Pullups 25 in as few sets as possible
Bench press 3x8-10 (speed)
T-bar row 4x5 (explosive 2 sets, strength 2 sets)
Decline situps 3x20

Day 3
Deadlift 15,5,5,5,3 (explosive hip extension)
Front squat 3x12-15 (speed)
Clean 3x8 (speed)
Glute/ham raise 4x6-8 (heavy)

Day 4
Pullups 25
DB snatch 6x3
Bench press 4x5 (explosive 2 sets, strength 2 sets)
Seated row 3x12-15 (speed) (or t-bar row)
Decline sits 3x8-10 (heavy)

Optional assists 1-2 sets of MAX 3 exercises - leg ext, leg curl, ab/aductor, calf raise, bicep/tricep isos, dips, grip work, rc work, rear delts, abs

I'm flexible with type of row, type of bench, type of squat. This is what's written but if I'm feeling something different on a day I leave myself room to change things a bit. Same with assists. If I'm tanked I don't do any. If I have lots of energy or a lacking bodypart I'll do extra work on it but I restrict myself so I don't go overboard. Just a couple sets. As you can see I like heavy compounds and explosive movements.

Looks like a fighter's workout.  Alot of power-oriented lifts.

It's definitely designed with performance in mind 100%. I'm not worried about symmetry or vanity muscles.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

ORIGINAL: rippedchick

ORIGINAL: NBSFighter

ORIGINAL: rippedchick

I'm not saying it'll be stellar for you but I'll give you mine. Copied out of my notebook:

Day 1
Clean 5x3
Front squat 4x5 (explosive 2-3 sets, strength 1-2 sets)
Split jumps 2x8 (or lunges)
glute/ham raise 3x20

Day 2
Push press 5x5 (explosive)
Pullups 25 in as few sets as possible
Bench press 3x8-10 (speed)
T-bar row 4x5 (explosive 2 sets, strength 2 sets)
Decline situps 3x20

Day 3
Deadlift 15,5,5,5,3 (explosive hip extension)
Front squat 3x12-15 (speed)
Clean 3x8 (speed)
Glute/ham raise 4x6-8 (heavy)

Day 4
Pullups 25
DB snatch 6x3
Bench press 4x5 (explosive 2 sets, strength 2 sets)
Seated row 3x12-15 (speed) (or t-bar row)
Decline sits 3x8-10 (heavy)

Optional assists 1-2 sets of MAX 3 exercises - leg ext, leg curl, ab/aductor, calf raise, bicep/tricep isos, dips, grip work, rc work, rear delts, abs

I'm flexible with type of row, type of bench, type of squat. This is what's written but if I'm feeling something different on a day I leave myself room to change things a bit. Same with assists. If I'm tanked I don't do any. If I have lots of energy or a lacking bodypart I'll do extra work on it but I restrict myself so I don't go overboard. Just a couple sets. As you can see I like heavy compounds and explosive movements.

Looks like a fighter's workout.  Alot of power-oriented lifts.

It's definitely designed with performance in mind 100%. I'm not worried about symmetry or vanity muscles.

Thanks for the routine ripped
I'm open to lots of suggestions.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

That looks like an awesome routine ripped, I might try that sometime, but why no back squats?

Squats are better than steroids

ORIGINAL: brihead301

That looks like an awesome routine ripped, I might try that sometime, but why no back squats?

de ja vu

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

Lol, why deja vu?

Squats are better than steroids

ORIGINAL: brihead301

Lol, why deja vu?

I could have sworn u just said that in another thread.

"A girl phoned me the other day and said... Come on over, there's nobody home. I went over. Nobody was home." Rodney Dangerfield

"It is a miracle that curiosity survives formal education." Albert Einstein

I don't think so. 
 
Usually if a routine doesn't involve squats, I'll say it sucks, but I really do like the looks of this routine that she suggested.  I was just wondering what the reason was why there's no back squats.

Squats are better than steroids

ORIGINAL: brihead301

I don't think so. 

Usually if a routine doesn't involve squats, I'll say it sucks, but I really do like the looks of this routine that she suggested.  I was just wondering what the reason was why there's no back squats.

i am gonna have to agree with bri i really like that routine acually.

Age:13 
123 lb.
Bench:140 Squat:5x145 Deadlift:205-215
starting SS in a couple weeks.

I've been doing a split routine

but it was a back/bi,   chest/tri,  leg/shoulder split.  If you're interested in what my routine is, my journal is in the "online training journal" forum

I'm fairly certain that your unhappiness from size gains are mainly due to your diet.   obviously you need to eat more.

how long have you been doing full body routines for now?  you have to give it more than 1 month.   I did it for about 4 months, while bulking and while the gains are small..   they add up and over time turn into larger gains

My name is FOX.... and I approve this message.

HEAVY compounds + LOTS of food = Growth.
 
 

Squats are better than steroids